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Full Body Workout Routine

The document outlines a weekly full body workout routine consisting of 4–5 days of exercise, with sessions lasting 45–75 minutes. It includes specific workouts for strength, lower body, cardio, upper body, and full body conditioning, along with warm-up recommendations. Tips for consistency, hydration, and rest are also provided for optimal results.

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4 views2 pages

Full Body Workout Routine

The document outlines a weekly full body workout routine consisting of 4–5 days of exercise, with sessions lasting 45–75 minutes. It includes specific workouts for strength, lower body, cardio, upper body, and full body conditioning, along with warm-up recommendations. Tips for consistency, hydration, and rest are also provided for optimal results.

Uploaded by

mbogodavid49
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Full Body Workout Routine

Frequency: 4–5 days per week


Duration: 45–75 minutes per session
Warm-up: 5–10 minutes before every workout

Day 1 – Full Body (Strength Focus)


• Squats – 4 x 10
• Push-ups or Bench Press – 4 x 10
• Bent-over Rows – 4 x 10
• Shoulder Press – 3 x 10
• Plank – 3 x 40 seconds
• Calf Raises – 3 x 20

Day 2 – Lower Body + Core


• Lunges – 3 x 12 each leg
• Romanian Deadlifts – 4 x 10
• Step-ups – 3 x 12
• Leg Raises – 3 x 15
• Russian Twists – 3 x 20
• Wall Sit – 2 x 1 minute

Day 3 – Cardio / Active Rest


• Brisk walking – 30–45 minutes
• Jogging – 20–30 minutes
• Cycling – 30 minutes
• Jump rope – 15–20 minutes

Day 4 – Upper Body


• Pull-ups or Lat Pulldown – 4 x 8–10
• Dips or Close Push-ups – 3 x 12
• Dumbbell Chest Press – 3 x 10
• Bicep Curls – 3 x 12
• Tricep Extensions – 3 x 12
• Side Plank – 2 x 30 seconds

Day 5 – Full Body Conditioning


• Deadlifts – 4 x 8
• Kettlebell Swings – 3 x 20
• Burpees – 3 x 10
• Mountain Climbers – 3 x 30 seconds
• Bicycle Crunches – 3 x 20
Tip: Stay consistent, hydrate well, and rest properly for best results.

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